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Team WoD for February 8th, 2014

Group: 3 in 3
Handstand Hold (or plank)
Air Squats
Sit-ups

MOB: Wrists and Shoulders

WoD: 20’ FranRAP

In teams of 2 or 3, complete as many Fran’s as possible in 20 minutes (Depending on size of class, all teams may be asked to use the same bar, can use different bands):

21 – 15 – 9
Thrusters (95/65) a) 75/55 b) 55/35 c) < b Pull-ups a) Light bands b) Heavy Bands c) Ring rows Score = Total Frans + extra reps MOB: Roll Quads, Lats / Lax Shoulders

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